Pre Soccer Match Diet.

sReq | uTeK

Hi All.

Just wondering if anyone could help me out here, I'm a fit guy running 5K + a day but I'm just wondering if there is anything I should or Shouldn't be doing pre soccer match.

For instance I have a game tonight, it's not a particular fast paced standard and I'm never shattered afterwards but If there was anything I could do within the day or day before that would enable me to go that little bit extra on the field of play id rather do it, even if it's not needed.

This morning for breaky I've had a bowl of Jordan's Country crisp Oats, Strawberries and Hazelnuts, I'll probably have an apple now followed by lunch which will be Tuna, cheese and red onion on a wrap.

I have a match at 7.15pm so will probably have some fruit and hour or 2 before hand and water throughout the day. I may have a few squares of chocolate pre match and normally a lucozade sport through the game however I've heard Water with a pinch of salt and sugar is better.

if this is the case for a litre of water how many teaspoons would I need to add to get the desired effect.

Is there anything I should add or take away from what I'm doing.

I'm no fitness expert nor do I diet, I'm lucky in the sense that I pretty much run 5-7 times a week 5k a day due to having a big dog so eat what I want when I fancy, but I do always try and be good on match days.

I'm 5'11 and weigt 12 Stone 3

Hawk Wing 2

I play 3 or 4 nights a week in different astro leagues for an hour or so each night

porridge for breakfast
eggs or pasta dish at lunch and fruit snacks all day
loads of water
always sees me right

danlen

Without knowing your exact details it's going to be hard to give 100% bulletproof advice. However, there are a few things I would keep in mind...

• Try to avoid the common mistake of taking on board some fast-acting carbohydrate immediately pre-match. Lots of research has shown an intake of glucose close to pre-competition can cause performance deterioration due to the sharp fluctauations in glucose and insulin levels. Whilst you DO want glycogen stores to be full pre-match, you shouldn't achieve this be knocking back a bottle of Lucozade Sport 15 mins before kick-off.
• So in terms of your diet you outlined, your intake of porridge is a decent way to take on carbs that won't cause blood glucose fluctuations. Perhaps include a decent amount of sweet potato/ other starchy veg with your dinner. Prob at least 2.5-3 hours before kick-off at least as plenty of people find a big meal closer than this doesn't have time to fully digest.
• In terms of your hydration, you seem to be taking on plenty of water so that's fine. Just make sure its a regular thind daily, not just on the morning you have a match.
• Finally, if you still feel you need a bit of an extra kick, caffeine is a stimulant that works pretty well. Or if you want to go down the supp route, creatine has been pretty much conclusively shown to increase sports performance.

Hope this helps!

jive

sReq | uTeK wrote: »

if this is the case for a litre of water how many teaspoons would I need to add to get the desired effect.

6 sugar, 1 salt is generally the done-thing for rehydration solutions. Add some sugar-free mi-wadi (or similar) to make it taste better

Chancer3001

prem soccer teams, basically follow the same pattern when they can chicken(meat) and pasta 3 hours before kick off.

if its a morning kick off the day before will be key. Hydrate and eat lots.

Wenger says avoid milk and dairy in the days leading up to a game if you want to take his advice!!

Sligo1

jive wrote: »

6 sugar, 1 salt is generally the done-thing for rehydration solutions. Add some sugar-free mi-wadi (or similar) to make it taste better

is that for a litre bottle?
and are we talking tea spoons ?